This document compares the calorie amounts in common food portions from 20 years ago to today's portions. It shows that calories have increased significantly in many cases, such as bagels (up 210 calories), cheeseburgers (up 257 calories), spaghetti and meatballs (up 525 calories), french fries (up 400 calories), soda (up 165 calories), and turkey sandwiches (up 500 calories). It then estimates how long moderate physical activities would need to be done to burn the extra calories in today's larger portions, such as raking leaves for 50 minutes, lifting weights for 1 hour and 30 minutes, house cleaning for 2 hours and 35 minutes, walking for 1 hour and 10 minutes, gardening for 35 minutes,

1. Do You Know How Food Portions Have
Changed in 20 Years?
National Heart, Lung, and Blood Institute
Obesity Education Initiative

2. BAGEL
20 Years Ago Today
140 calories
3-inch diameter
How many calories
are in this bagel?

3. 140 calories
3-inch diameter
Calorie Difference: 210 calories
350 calories
6-inch diameter
BAGEL
20 Years Ago Today

4. How long will you have to rake leaves in order to
burn the extra 210 calories?*
*Based on 130-pound person
Maintaining a Healthy Weight is a Balancing Act
Calories In = Calories Out

5. If you rake the leaves for 50 minutes you will
burn the extra 210 calories.*
*Based on 130-pound person
Calories In = Calories Out

6. CHEESEBURGER
20 Years Ago Today
333 calories How many calories are
in today’s cheeseburger?

7. Calorie Difference: 257 calories
590 calories
CHEESEBURGER
20 Years Ago Today
333 calories

8. Maintaining a Healthy Weight is a Balancing Act
Calories In = Calories Out
How long will you have to lift weights
in order to burn the extra 257 calories?*
*Based on 130-pound person

9. If you lift weights for 1 hour and 30 minutes,
you will burn approximately 257 calories.*
*Based on 130-pound person
Calories In = Calories Out

10. SPAGHETTI AND MEATBALLS
20 Years Ago Today
500 calories
1 cup spaghetti with sauce
and 3 small meatballs
How many calories do
you think are in today's
portion of spaghetti and
meatballs?

11. Calorie Difference: 525 calories
1,025 calories
2 cups of pasta with sauce
and 3 large meatballs
20 Years Ago Today
500 calories
1 cup spaghetti with sauce
and 3 small meatballs
SPAGHETTI AND MEATBALLS

12. How long will you have to houseclean in order
to burn the extra 525 calories?*
*Based on 130-pound person
Maintaining a Healthy Weight is a Balancing Act
Calories In = Calories Out

13. *Based on 130-pound person
If you houseclean for 2 hours and 35 minutes,
you will burn approximately 525 calories.*
Calories In = Calories Out

14. FRENCH FRIES
20 Years Ago Today
210 Calories
2.4 ounces
How many calories are in
today’s portion of fries?

15. 610 Calories
6.9 ounces
Calorie Difference: 400 Calories
FRENCH FRIES
20 Years Ago Today
210 Calories
2.4 ounces

16. How long will you have to walk leisurely in
order to burn those extra 400 calories?*
*Based on 160-pound person
Maintaining a Healthy Weight is a Balancing Act
Calories In = Calories Out

17. *Based on 160-pound person
If you walk leisurely for 1 hour and 10 minutes
you will burn approximately 400 calories.*
Calories In = Calories Out

18. 85 Calories
6.5 ounces
How many calories are
in today’s portion?
SODA
20 Years Ago Today

19. Calorie Difference: 165 Calories
250 Calories
20 ounces
85 Calories
6.5 ounces
SODA
20 Years Ago Today

20. How long will you have to work in the garden to
burn those extra calories?*
*Based on 160-pound person
Maintaining a Healthy Weight is a Balancing Act
Calories In = Calories Out

21. If you work in the garden for 35 minutes,
you will burn approximately 165 calories.*
*Based on 160-pound person
Calories In = Calories Out

22. 320 calories How many calories are in
today’s turkey sandwich?
TURKEY SANDWICH
20 Years Ago Today

23. Calorie Difference: 500 calories
820 calories320 calories
TURKEY SANDWICH
20 Years Ago Today

24. How long will you have to ride a bike in order to
burn those extra calories?*
*Based on 160-pound person
Maintaining a Healthy Weight is a Balancing Act
Calories In = Calories Out

25. *Based on 160-pound person
If you ride a bike for 1 hour and 25 minutes,
you will burn approximately 500 calories.*
Calories In = Calories Out

26. Thank you for participating in
Portion Distortion!
For more information about Maintaining a Healthy Weight
visit www.nhlbi.nih.gov